Comparing Nutrients in 300 calories Valencia Oranges VS Cereals ready-to-eat, RALSTON TASTEEOS

Weight per 300 calories

• Valencia Oranges: 612g
• Cereals ready-to-eat, RALSTON TASTEEOS: 76g

Cereals ready-to-eat, RALSTON TASTEEOS have 8.1 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals ready-to-eat, RALSTON TASTEEOS?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.68% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	NA	3.74% 2.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	14.5% 8.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	90% 813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	88.7% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	84.8% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	5.97% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.7% 239μg	136% 542μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	170% 4.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	36.2% 217IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.18% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.82% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	24.5% 245mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	36.2% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.9% 0.55mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	89% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	13.6% 461mg	3400mg per day for Men 19-50 years
Selenium	NA	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	92% 10mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.076% 2.8g	3700g per day for Men 19-50 years

Valencia Oranges VS Cereals Ready-to-eat, RALSTON TASTEEOS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cereals ready-to-eat, RALSTON TASTEEOS?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 300 calories of Valencia Oranges have 5.1 times more Vitamin B5 and 18.3 times more Vitamin C than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 300 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 11.1 times more Vitamin A, 1.9 times more Vitamin B1, 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• 300 calories of Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Valencia Oranges vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 300 calories of Valencia Oranges have 2.4 times more Potassium and 189.1 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 300 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 1.4 times more Copper, 44.3 times more Iron, 1.8 times more Magnesium, 14.6 times more Manganese, 3.9 times more Phosphorus, more Sodium and 27.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Calcium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 2.1 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Fiber than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 300 kcal of Cereals ready-to-eat, RALSTON TASTEEOS contain 4.8 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of Cereals ready-to-eat, RALSTON TASTEEOS provide inadequate amounts of Omega 3